10-23-19 max effort lower body

Warm up
2 rounds of:

  • up dog to down dog
  • lung twist both sides
  • 20 single leg banded abductors (each side)

then, 3 rounds of:

  • 8 single arm kb swings (each side)
  • 8 walking lunges *if your not ready and warm for lunges do these supported
  • 8 back ext or reverse hyper

Main work

  • Work up to a 1 rep max Anderson squat from pins
  • front squat 5x3 *work up in weight to heaviest set

Auxiliary work

  • landmine alternating reverse lunges 3x12
  • weighted back ext or reverse hyper 3x8-12

end with

  • 100 banded hamstring curls
  • 75 calf raises

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